Mobility Prep
Axle Push Presses
30x2
60x2
90x2
120x2
150x2
180x2
210x2
240x1
270x1
300x1
300x1
300x1
266x3
266x3
Axle Push Presses
30x2
60x2
90x2
120x2
150x2
180x2
210x2
240x1
270x1
300x1
300x1
300x1
266x3
266x3
Viking Presses
+91(110)x3
+181(177.5)x3
+241(222)x3
+300(267)x3
+300(267)x8
+91(110)x3
+181(177.5)x3
+241(222)x3
+300(267)x3
+300(267)x8
Chest Supported Barbell Rows (2 seconds hold, straps)
135x3
185x3
2 seconds holds on first 5 reps, then normal style
230x10
230x10
230x10
135x3
185x3
2 seconds holds on first 5 reps, then normal style
230x10
230x10
230x10
Band Push-ups (3 seconds negatives)
No Bands
bwx5
Added Bands
mmbx5
lbx15
lbx12
abx14/bwx6
No Bands
bwx5
Added Bands
mmbx5
lbx15
lbx12
abx14/bwx6
Prone Dumbbell Retractions/Single Arm Dumbbell Overhead Triceps Extensions w/ bands
10’sx15/12+mbx20/20
10’sx15/12+mbx20/20
10’sx15/12+mbx20/20
10’sx15/12+mbx20/20
Stretching
Comments: I had gotten some good news and with how the weekend had gone as far as training and just life in general, I was feeling good and motivated. I had gotten clarification on some things and will resume competing in USS competitions (though I may not pursue USS Nats for 2022 but not completely off the table). Options opening back up. I had been debating things with SC Nats as I have a good chance of qualifying for it this summer. But with how I’ve felt for a while now, my thinking was not initially that I’d even feel like I was going to be ready to compete at a decent level for my standards this year. I then limited myself to just SC for the year. I want to get to that next level. My thinking had been to qualify for Nats and then hopefully do well enough there to qualify for the Arnold again. I kind of realized that it would just be a continuous cycle though. The Arnold is a tougher show and yet only top placing American gets pro card (or top placing American that isn’t already a pro) and then the winner would get to go to Arnold pro show. SC Nats is top 3 get pro card. Events seem to be moving further away from what I’m good at in most cases. So seeing that USS now is going back to how the old Plat Plus shows were (winner gets pro card) and then top 3 invite to a show that directly leads to international competition, I wanted to do that. I was able to get back in the contest for October I had been in previously and moved to the pro class for that show. I may very well get last place but I’d enjoy the scene and events better. I’m still fully committed to the other two shows I’ve signed up for this year as well. I guess making up for lost time with last year. So I got a little pep in my step despite the knee concerns. So the warm-ups and such for today were modified from what they have been. Still foam rolling but not hip flexor stretch. This time it was the iso split squat holds. I was expecting massive DOMS in my quads but nothing so that is good. Or not, might hit later when I least expect it. Movement prep was also changed. No lat stretching (I thought I’d need that as my left was kind of tight from rough housing Sunday haha). No split squat stuff but did step-ups with TKE. A little weird but honestly, I feel like these got my knees and stuff better prepared for the pressing then the split squats. So up first was axle. Well not right away as the sky opened up and torrential downpour started. I know that that much power can only last so long and waited until it calmed down enough and went out there with a towel to wipe off my axle and then get to work. Plan for the session was a little different. This time, I was to do singles and then two down sets. I went a little heavier (entered as 298lbs) so I did 300lbs. That way I was doing a nice round number and using three plates a side. I had a confidence in me that these lifts were going up. I didn’t feel like I had as much of a lockout issue as I sometimes have been having on my first reps on some sets. So this was a good sign. It has been quite a while since I’ve done 300lbs or more on successive sets. It might even be a year from today that I did 300lbs or more on any pressing. After that, it was a downset. Numbers seemed a little weird as it was only 2lbs more than last time (which I had moved up to 265lbs because reasons). I just used my overweight 25’s to get things how I wanted. Perhaps I took it too lightly that first set as the lockout was a little rough. Second set no such issue. Rain was picking up again and I was trying to get things setup for viking press. Shoulders were feeling stiff. Plan was again appearing to be just 2lbs more than last time I did these but doing a low rep set and then max reps. Plate math had it make more sense to go slightly heavier with it getting close to the limit for the weight and it being more a lack of space. It was raining down pretty darn hard when I was going for the max rep set. Reminded me of a competition I did where the rain was coming down on the first two events. I’m that idiot that does event training during thunderstorms. Managed to get six solidly and then grinded out two more reps. I got to be careful on that as this has been how I’ve gotten pain in my discs in 2019 two weeks before a competition I had to pull out of. But I feel like everything else is healthier and stronger to keep that from happening again. Weight in hand calculation compared to what I’ve been doing with axle push press seems spot on. It was still raining some and I felt it would be a hassle to bring the setup inside for rows when I could just use straps for all the sets. Still the half paused and half not rows. 3x10 with 5lbs more this week. I didn’t feel like going much higher than that was wise. Had towel down from the start for my feet so no slippage. Now usually on these, the first set can be rough and then it gets easier. It never really got easier this week. Those pauses really sap me. Push-ups with bands again. I was feeling like I should go up to a bigger band. It is hard to gauge with the bands adding the smaller bands. I was initially thinking just stick with light band the whole time as I keep having issues with the smaller bands getting out of position (sliding off my triceps and reducing the tension considerably but only on one side). I did the light bands for that first set and then tried to do with added bands but it slid off and I just did the light band again. But I wanted to try for more. I was motivated. So I took out the average band. I didn’t expect to get above 9 reps so color me surprised to get 14 reps on this. Followed that up with 6 reps without the bands and I was done haha. Last bit of the night was superset again. Two sets. I kept everything the same. Prone dumbbell was feeling ok but the triceps stuff just was ridiculously tough on the second round. I had to stop to catch a breather on both sides (15 and then got 5 with the right and then 17 and then got 3 with the left). Maybe just how much more the average band on the push-ups took out of me or perhaps not having an hour break in the middle from the overhead pressing like last week. That was the only flaw in the day for me. Ate a big dinner and stretched. Didn’t have time for ice for the knees.
Comments: I had gotten some good news and with how the weekend had gone as far as training and just life in general, I was feeling good and motivated. I had gotten clarification on some things and will resume competing in USS competitions (though I may not pursue USS Nats for 2022 but not completely off the table). Options opening back up. I had been debating things with SC Nats as I have a good chance of qualifying for it this summer. But with how I’ve felt for a while now, my thinking was not initially that I’d even feel like I was going to be ready to compete at a decent level for my standards this year. I then limited myself to just SC for the year. I want to get to that next level. My thinking had been to qualify for Nats and then hopefully do well enough there to qualify for the Arnold again. I kind of realized that it would just be a continuous cycle though. The Arnold is a tougher show and yet only top placing American gets pro card (or top placing American that isn’t already a pro) and then the winner would get to go to Arnold pro show. SC Nats is top 3 get pro card. Events seem to be moving further away from what I’m good at in most cases. So seeing that USS now is going back to how the old Plat Plus shows were (winner gets pro card) and then top 3 invite to a show that directly leads to international competition, I wanted to do that. I was able to get back in the contest for October I had been in previously and moved to the pro class for that show. I may very well get last place but I’d enjoy the scene and events better. I’m still fully committed to the other two shows I’ve signed up for this year as well. I guess making up for lost time with last year. So I got a little pep in my step despite the knee concerns. So the warm-ups and such for today were modified from what they have been. Still foam rolling but not hip flexor stretch. This time it was the iso split squat holds. I was expecting massive DOMS in my quads but nothing so that is good. Or not, might hit later when I least expect it. Movement prep was also changed. No lat stretching (I thought I’d need that as my left was kind of tight from rough housing Sunday haha). No split squat stuff but did step-ups with TKE. A little weird but honestly, I feel like these got my knees and stuff better prepared for the pressing then the split squats. So up first was axle. Well not right away as the sky opened up and torrential downpour started. I know that that much power can only last so long and waited until it calmed down enough and went out there with a towel to wipe off my axle and then get to work. Plan for the session was a little different. This time, I was to do singles and then two down sets. I went a little heavier (entered as 298lbs) so I did 300lbs. That way I was doing a nice round number and using three plates a side. I had a confidence in me that these lifts were going up. I didn’t feel like I had as much of a lockout issue as I sometimes have been having on my first reps on some sets. So this was a good sign. It has been quite a while since I’ve done 300lbs or more on successive sets. It might even be a year from today that I did 300lbs or more on any pressing. After that, it was a downset. Numbers seemed a little weird as it was only 2lbs more than last time (which I had moved up to 265lbs because reasons). I just used my overweight 25’s to get things how I wanted. Perhaps I took it too lightly that first set as the lockout was a little rough. Second set no such issue. Rain was picking up again and I was trying to get things setup for viking press. Shoulders were feeling stiff. Plan was again appearing to be just 2lbs more than last time I did these but doing a low rep set and then max reps. Plate math had it make more sense to go slightly heavier with it getting close to the limit for the weight and it being more a lack of space. It was raining down pretty darn hard when I was going for the max rep set. Reminded me of a competition I did where the rain was coming down on the first two events. I’m that idiot that does event training during thunderstorms. Managed to get six solidly and then grinded out two more reps. I got to be careful on that as this has been how I’ve gotten pain in my discs in 2019 two weeks before a competition I had to pull out of. But I feel like everything else is healthier and stronger to keep that from happening again. Weight in hand calculation compared to what I’ve been doing with axle push press seems spot on. It was still raining some and I felt it would be a hassle to bring the setup inside for rows when I could just use straps for all the sets. Still the half paused and half not rows. 3x10 with 5lbs more this week. I didn’t feel like going much higher than that was wise. Had towel down from the start for my feet so no slippage. Now usually on these, the first set can be rough and then it gets easier. It never really got easier this week. Those pauses really sap me. Push-ups with bands again. I was feeling like I should go up to a bigger band. It is hard to gauge with the bands adding the smaller bands. I was initially thinking just stick with light band the whole time as I keep having issues with the smaller bands getting out of position (sliding off my triceps and reducing the tension considerably but only on one side). I did the light bands for that first set and then tried to do with added bands but it slid off and I just did the light band again. But I wanted to try for more. I was motivated. So I took out the average band. I didn’t expect to get above 9 reps so color me surprised to get 14 reps on this. Followed that up with 6 reps without the bands and I was done haha. Last bit of the night was superset again. Two sets. I kept everything the same. Prone dumbbell was feeling ok but the triceps stuff just was ridiculously tough on the second round. I had to stop to catch a breather on both sides (15 and then got 5 with the right and then 17 and then got 3 with the left). Maybe just how much more the average band on the push-ups took out of me or perhaps not having an hour break in the middle from the overhead pressing like last week. That was the only flaw in the day for me. Ate a big dinner and stretched. Didn’t have time for ice for the knees.
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